[CriS myke]

Hey Kuba!
I saw your story on Instagram, you had Potatoes pre work, how do you cook them? They looked fantastic…

They are regular red potatoes?
I was thinking to alternate between sweet potatoes and red or white, do you think is so much gi difference between them?

[CriS myke]

Clare Barks wrote:

The problem with restricting yourself post show by only increasing food by 100 calories, is that the urge to overeat or binge will be a lot higher. I think you should allow yourself some good meals and treats for a couple of days post show, then get back on a structured plan, before slowly incrementing calories from there.

Your relationship with food isn’t great right now, so I would keep away from off plan meals and stick to the macros you’ve outlined for the next week or so and see how you respond, you can then slowly add calories as and when needed. When your food focus has reduced and you feel more in control, then you can look to being more flexible, but right now I wouldn’t advise it and would steer clear of foods that you know will trigger a binge.

_________________________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thanks Clare, so you say to keep current Macros 250 P 250 C 80 F every day to see how my body responds and how the scale is moving?

And after I maintain my weight to increase slowly carbs or to have like you Macros for training day and non training days?

————-

Start with those macros on training days. Let your body settle a little before increasing again. Let the mirror and your gym performance dictate when to increase, not necessarily just the scale weight.

I would also reduce some carbs on your rest day in favour of more pro/fat meals to regain some insulin sensitivity.

_________________________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
OK thanks

[CriS myke]

The problem with restricting yourself post show by only increasing food by 100 calories, is that the urge to overeat or binge will be a lot higher. I think you should allow yourself some good meals and treats for a couple of days post show, then get back on a structured plan, before slowly incrementing calories from there.

Your relationship with food isn’t great right now, so I would keep away from off plan meals and stick to the macros you’ve outlined for the next week or so and see how you respond, you can then slowly add calories as and when needed. When your food focus has reduced and you feel more in control, then you can look to being more flexible, but right now I wouldn’t advise it and would steer clear of foods that you know will trigger a binge.

_________________________________________

Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thanks Clare, so you say to keep current Macros 250 P 250 C 80 F every day to see how my body responds and how the scale is moving?

And after I maintain my weight to increase slowly carbs or to have like you Macros for training day and non training days?

[CriS myke]

@timaspinall what do you think?
You said I could tag you and you help me ????

[CriS myke]

just be active IMO

I’d rather not allocate a specific time of day other than a.m or pre bed for a scheduled walk.

just be productive and perhaps keep steps monitored

if appetite dips.. add 1000 steps if it doesn’t keep as is

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |  www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thanks James, I really appreciate you, I was amazed first time when I saw you on pro stage and you really beat some great names this year, can’t wait to see you next year, hopefully you will calify for Mr O ????

[CriS myke]

Hey buddy, either is fine. I always like to do my cardio fasted. It helps me digest food a lot better throughout the day. However I’m an emergency locksmith so if I get called out of bed for work and then I don’t have time to do it fasted I will just do it post workout or before bed. I wouldn’t stress too much about it.

_________________________________________

LouisMoylan

Okay, i will do it when I can on rest days, I won’t stress about it anymore.

Thank you all ????

[CriS myke]

I’d personally do it any time any day you enjoy and it fits. Don’t stress it. You’re doing it for health benefits so just use it for that purpose.

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Thanks mate, I watched your push session with the giant, really enjoyed it and helped me to make my routine for Push day.

[CriS myke]

Thanks, I stress a little because I was a very fat child, obese to be true… now I am in good shape, I need to add tissue and I want to maintain a good bf and not to become very fat…
Thanks for all the advices ????

[CriS myke]

Okay, thank you, yeah I do cardio onyl for health and digestion too now, after training it is too hard for me because I changed my routine to PPL and failure, this was my concern if it’s okay to do it 2 or 3 times per week in rest days after eating meals not like in prep fasted. Thanks for answer.

[CriS myke]

How much Cardio you were doing in prep? I see you now do only 2 sessions in rest days fasted. I am in the same situation like you post show, but I only increase food slowly, I have done carb cycling in prep and from my low day I add grams.
My low was 250 P 100 C 70 F, first week I added only 10 gr fats + 1 cheat meal, second week +25 gr carbs and 1 cheat meal, and now 3rd week I havr added another 25 gr carbs so I have 250 P 150 C 80 F, do you believe is okay to split Macros to TD and NTD or to up until I hit 250 carbs and from there to split? Cheat meal if I controlled kcals per week is okay to maintain? (ex: last week I had 2220 kcals per day, adding cheat meal or binge sadly to tell this, lead to 2450 kcals per day)

Hi mate, I pulled cardio pretty much in the last 4 days of the comp, and I have just reintroduced it now for cardiovascular health. The cardio isn’t fasted all the time. I normally do bring kcals up slowly but I need to be focussed on the bigger goal. 220-230lbs I want to be before my next comp prep. Now is the optimal time to put on tissue and gain strength but you have to be sensible.

What is the goal??  [/quote]
My goal is to put tissue now, I will compete in 2021 or 2022 because I need a lot of quality muscle around 10 kg… Now I am on pct and I will start my new cycle in February.
I will do cardio in rest days and if you say is okay after having 2 or 3 meals is okay, I do not want to go anymore to gym fasted and do cardio like in prep

[CriS myke]

What you recommend to drink first thing in the morning for a healthy gut?
I have farts daily, i think is because glutamine and/or chicken, sometimes my intra bcaa give me farts and bloat me. I found that drinking coffee, magnesium effervescence and psyllium helps me, but I really don’t like coffee… I had 2 x 10 gr psyllium in prep, now I have lower the dose, because I have more food to eat and also more fibers from oats, sweet potatoes, etc. Sometimes sweet potatoes with tuna and olive oil give me farts, I should switch for white potatoes? I know that sweet are best for low GI.
Currently I am drinking on empty stomach:
5 gr glutamine (I slowly reintroduce it, because in prep bloated me)
5 gr psyllium
1 tbs apple cider vinegar (I slowly reintroduce it)
1/2 lemon
I also try to eat sauerkraut, beet root – (around 50 gr of both) and ginger (2-3gr) daily.. I also introduce now in my diet Skyr fat free and Cottage cheese low fat, as I am post show.
I also use 2 or 3 pills per day with meals of digestive Enzymes..
I am 3 weeks post show now.. And on pct. I should lower the protein? I have 80 kg and eat 250 gr protein (I count everything, because I track my food in my fitness pal, so here are proteins from nuts, oats, rice, etc) every day from the begging of the year or maybe I should take a break with supps like eaa/bcaa, creatine, Whey?
I really want to have a good transition into offseason, I will start my new cycle after 16 weeks off including pct time, so in February 2020, I need to add tissue so my next show it will be on 2021 or 2022 September.
@drdeanstmart

[CriS myke]

I see you keep protein the same even on Pct, supps you keep the same? Or take a break with pre workouts, creatine, bcaa/eaa..?
Can you list here all the supps you take year around and those you take with short breaks?

My health and training supplements never change n I see  no reason why they should.
Stim pre workouts I remove in off season unless need the boost as you become immune to stims so I save for diet times.
Year round
EAA
GLUTAMINE
MPS MAX / EAA
SUSTAIN/CARB powder
CREATINE
——————
Health supps
Cure cumin – TrainedByJP
Heart health – TrainedByJP
Halcyon- TrainedByJP
NAC n tudca
Vitamin d3 – 5000iu
Vitamin c – 1g
Coq10 -200mg
Lysine – 1000mg
Magnesium – 400mg
Calcium – 400mg
High grade omega 3
High grade digestive enzyme/pre biotic
GDA in off season when fasting blood sugars show I need it – in-sure TrainedByJP
Boron when off cycle
_________________________________________
Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.
[/quote]
Thanks, how do you use glutamine?
I drink 5 gr glutamine with 1 tbs apple cider vinegar on empty stomach and then I drink 7 gr psyllium or I put psyllium in egg whites. Do you think is good for digestive issues?
I experience very often, drinking coffee helps me and I have at least 2 pills enzyme digestive per day. [/quote]
I start every day pre cardio with
Warm water
1/2 lemon
Sea salt
10g glutamine
Fibre
Cider vinegar
Helps my digestion lots amongst other things
_________________________________________
Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Thanks, so I can add psyllium with acv and glutamine in same shaker and drink it?
Morning supps you take after you eat? [/quote]

I do as mentioned above.

I take when I remember

So pre during or post meal 1

While I’m in the kitchen. It matters not exactly

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
I forgot to ask you… Creatine and eaa/bcaa you take even on rest days?

Creatine do you recommend more than 5 gr per day and when do you consume it?

When you start using it, you should “eat” it up like old days idk 20 gr for 5 days, something like that was the “protocol” ????

[CriS myke]

I see you keep protein the same even on Pct, supps you keep the same? Or take a break with pre workouts, creatine, bcaa/eaa..?
Can you list here all the supps you take year around and those you take with short breaks?

My health and training supplements never change n I see  no reason why they should.
Stim pre workouts I remove in off season unless need the boost as you become immune to stims so I save for diet times.
Year round
EAA
GLUTAMINE
MPS MAX / EAA
SUSTAIN/CARB powder
CREATINE
——————
Health supps
Cure cumin – TrainedByJP
Heart health – TrainedByJP
Halcyon- TrainedByJP
NAC n tudca
Vitamin d3 – 5000iu
Vitamin c – 1g
Coq10 -200mg
Lysine – 1000mg
Magnesium – 400mg
Calcium – 400mg
High grade omega 3
High grade digestive enzyme/pre biotic
GDA in off season when fasting blood sugars show I need it – in-sure TrainedByJP
Boron when off cycle
_________________________________________
Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Thanks, how do you use glutamine?
I drink 5 gr glutamine with 1 tbs apple cider vinegar on empty stomach and then I drink 7 gr psyllium or I put psyllium in egg whites. Do you think is good for digestive issues?
I experience very often, drinking coffee helps me and I have at least 2 pills enzyme digestive per day. [/quote]

I start every day pre cardio with

Warm water

1/2 lemon

Sea salt

10g glutamine

Fibre

Cider vinegar

Helps my digestion lots amongst other things

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Thanks, so I can add psyllium with acv and glutamine in same shaker and drink it?
Morning supps you take after you eat?

[CriS myke]

I see you keep protein the same even on Pct, supps you keep the same? Or take a break with pre workouts, creatine, bcaa/eaa..?
Can you list here all the supps you take year around and those you take with short breaks?

My health and training supplements never change n I see  no reason why they should.

Stim pre workouts I remove in off season unless need the boost as you become immune to stims so I save for diet times.

Year round

EAA

GLUTAMINE

MPS MAX / EAA

SUSTAIN/CARB powder

CREATINE

——————

Health supps

Cure cumin – TrainedByJP

Heart health – TrainedByJP

Halcyon- TrainedByJP

NAC n tudca

Vitamin d3 – 5000iu

Vitamin c – 1g

Coq10 -200mg

Lysine – 1000mg

Magnesium – 400mg

Calcium – 400mg

High grade omega 3

High grade digestive enzyme/pre biotic

GDA in off season when fasting blood sugars show I need it – in-sure TrainedByJP

Boron when off cycle

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Thanks, how do you use glutamine?
I drink 5 gr glutamine with 1 tbs apple cider vinegar on empty stomach and then I drink 7 gr psyllium or I put psyllium in egg whites. Do you think is good for digestive issues?
I experience very often, drinking coffee helps me and I have at least 2 pills enzyme digestive per day.

[CriS myke]

Hilly wrote:

I keep cardio in year round.  Why would I take my foot off the gas and slow my engine down when I can put more fuel in and go go go.

these are all your decisions buddy.

why on earth would you count those things??  Your not in prep, your looking to grow.  You want to have a burger and fries with friends just switch the meal out.

You want a cookie?  have one just train hard that day and only have one.

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

Okay, thanks, I will keep cardio in but maybe I will switch to treadmill, I feel that stairmasters are affecting my recovery, I feel exhausted sometimes. I will do on rest days fasted when I can or post work 20 min treadmill It feels good even post work and rest days to be only for rest.

I changed my training as you can see, now I am like you guys here I want to break my records, I started to log my workouts from Monday, you think even on pct and off steroids until February 2020 is okay to do this?

I will take deload when I feel exhausted, only 3 workouts and go low weight and higher reps.

Should I split Macros to training days and non training days or have same until I reach to a good scale number and maintain then split it and go higher in calories?

Yes you should always train hard no matter the situation and always be trying to progress, just the amount of volume, frequency and rest needs to be altered based on biofeedback etc.

at this stage I would focus on the same kcal daily to help with appetite but higher carbs on train days and higher fats rest days.

_________________________________________

Instagram name – Hillydoc.  Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market.

[/quote]
Thank you very much Hilly!

I will keep my fats at 1 gr per kg (for me 80 gr right now) in rest days and lower them on training days to maybe 40-50 gr and add carbs 80-100 gr carbs.
Protein I keep the same around 250 gr, I was thinking to increase it, but I will do only when I start my new cycle.

Thanks again for help, I will follow your log and I follow you on Instagram.